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Doc Rajat’s Advice for TFN

Doc Rajat of Manipal Cure &Care helped out with some advice about training for the TFN. A lot of the audio below is unclear – have typed out a rough transcript below as well.

S-SameerR-RaviDoc-Doc Rajat

S:Should we start ?R:yup!S:…Just did 70km last sun – had done about max 40 before thatWhat happened was i felt some pain around the lower part of my kneeIts kind of disappeared over the last couple of days – I just kept ridingI’m just wondering what i did wrong and how one can recover from this.

Doc: As u said 40 is the longest you rode and thats really important because you doubled it right away.Thats incorrect when you talk about endurance – running/cycling – what we recommend is 10% increases – because ur body needs to adapt – that was the big issue here.Whatever you’re complaining about – the layman bit – i think it is probably ITB – (?) – it happens suddenly – its like a sharp pain around there – each step that you take

S: It was happening only when i was cranking, or climbing stairs

Doc: Exactly – that usually happens amongst cyclists/runners – why it happens is as u increase ur inc ir mileage too much too soon – ur musculature is not right – maybe muscular imbalance problem – the stretching is not there – in cycling its not an issue but for runners the shoes may be wrong – it may seem all fine over short distances – it takes the strain – but its the distance that you do at one go – should not be more than 10% – mileage growth in a week, again, should not be more than 10%Having said that, whatever your distance target is for the race – I would say do not test it right away – build it up over 2/3 weeks – basically the issue we have is you have around 5 weeks – and you need to taper off as well – its not like till the 5th week you have to stretch it – you have to go up and come down – so don’t do too much – even you’ve done 70% of the distance you’re fine

More than the distance its how much time you spend onthe bike.

S:And abt nutrition – have read we’re supposed to eat 300 cal/hr

Doc: Professional Sports ppl more than amateurs – they’re always looking for power gel, power bars – most of us are comfortable with natural – our normal diet so thats something you should try out beforehand so you get used to it – its something you’ve never taken – so while on the ride don’t take it for the first time – it reacts.

But the bars are good – the way they’re designed is they give you an immediate kick of carbohydrate or sugar…

S:Are there any indigenous foods so you don’t have to carry everything, food store locally

Doc:They’re great – this is not medical but as a runner – but don’t bank on local stores etc – always have it in ur car or whatever vehicles supporting you – in the whole run dont depend on local availability – its better to cater to urself – not necessarily on you – but …

S:In terms of salt intake – how do you really manage – is food enough ?

Doc:yes and no –

so if you’re not cycling very quick – and have been cycling for a long time – its ok. More than plain water – i’d suggest having solvent sugar in it – much better than plain – try to have water with glucose it it – normal glucon-D – don’t have too much plain water – too many people wait till they’re very thirsty – and drink 1/2 or 1 litre at one shot.

….

In sports its very rare for people to have dehydration – its more common to have over-hydration.

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rough guidelines:About 250ml everyhourDrink regularly – small sips

The last part is about what issues to look out for when starting to train for something like this after relative inactivity. Essentially some free consultation 🙂